Winter Is Coming… Are Your Joints Feeling It Too?

06/11/26

Feeling a little more creaky than usual? You're not imagining it!

As the temperature drops, the days get shorter and the cosy jumpers come out, you might notice your body isn't quite as happy as it was in summer. Stiff knees getting out of bed, aching fingers, tight shoulders or that old back injury suddenly making an appearance again.

Sound familiar?

Many people notice an increase in aches, pains and joint stiffness during the colder months. But why does this happen, and more importantly, what can you do about it?

Why does winter make us feel so stiff?

There isn't one single explanation, and research into the relationship between weather and joint pain is still ongoing. However, a few factors may play a part:

1. The cold and your muscles

Colder temperatures can make muscles feel tighter and less comfortable. When we're cold, we may also naturally tense up, shrug our shoulders and move a little differently, contributing to that feeling of stiffness.

2. Less movement, more sofa time!

Let's be honest, when it's dark, cold and raining outside, a walk isn't always top of our priority list! We tend to spend more time indoors, sitting for longer periods and moving less. Unfortunately, joints generally benefit from regular movement, so reduced activity can leave us feeling stiffer.

3. Shorter days and less sunshine

Reduced daylight can affect our sleep, mood and daily routines. When we're feeling less energetic, we're often less inclined to exercise, which can contribute to aches and stiffness.

4. Changes in air pressure

Ever noticed an old injury or achy joint playing up when the weather changes? Fluctuations in barometric pressure may influence how sensitive some people feel around their joints, although the evidence isn't conclusive.

 

6 ways to keep your joints happy this winter

The good news? You don't need an expensive gym membership or a complete lifestyle overhaul. Small, consistent changes can make a big difference.

1. Keep moving (even when you don't feel like it!)

Movement helps keep joints mobile and muscles working. Try walking, swimming, cycling or a gentle home workout. Even 10–15 minutes of movement is a great place to start.

2. Warm up before you get going

Avoid jumping straight into exercise when your body is cold. Start with gentle movements, such as marching on the spot, shoulder rolls or controlled squats, before gradually increasing intensity.

3. Wrap up warm

Layer up when heading outdoors, keep your hands warm with gloves and don't underestimate the comfort of a warm shower or bath. Get the scarf round the neck, make sure you are wearing a thick coat if temperatures have dropped. Heat can help ease muscle tension and make movement feel more comfortable.

4. Move away from your desk

Working from home or spending long periods sitting? Try changing position regularly and taking a short movement break every 30–60 minutes. Your back and neck will thank you!

5. Build strength, not just flexibility

Stretching can feel great, but strengthening is just as important. Strong muscles help support your joints, improve stability and make everyday activities easier. Start with simple exercises and build up gradually.

6. Don't ignore persistent pain

It's easy to blame everything on the weather, but ongoing or worsening pain shouldn't automatically be dismissed as winter stiffness. If something isn't improving, it's worth getting it assessed.

When should you seek a little extra help?

If you're finding that stiffness, joint pain or muscle tension is affecting your everyday life, you don't have to simply put up with it until spring!

Sometimes, a little professional support can make all the difference. Whether you're struggling with a recurring back problem, a stiff neck, an old injury or joints that just don't seem to loosen up, getting things assessed can help you understand what's going on and how best to manage it.

At Back to Health, we're here to help you keep moving. With a multidisciplinary team of osteopaths, chiropractors and physiotherapists, we bring together different skills and approaches to support your individual needs.

Whether that's hands-on treatment, rehabilitation, tailored exercises or practical advice to help you stay active, our team can work with you to find an approach that suits you.

Don't let winter slow you down!

You don't need to hibernate until spring! Keeping warm, staying active and looking after your body can make a real difference to how you feel throughout the colder months.

Remember, movement is one of the best things you can do for your joints.